DATE – Saturday
Warm-up: Volleyball keep-ups (5-7 mins)
Mobility: Dynamic stretches – Hamstrings, glutes, low back, shoulders
7 min to warm up deadlift, and practice other WOD movements.
WOD A) Benchmark Hero WOD “Rankel” (Last completed – Aug 31st, 2013)
20 min AMRAP:
6 Deadlifts 225/155lb (Scale to ~50-55% of 1RM)
7 Burpee Pullups
10 KB Swings 32/24kg
200m Run
